Welcome to Day 1 of the 30-Day Deadhang Challenge! Whether you’re a marathoner or a weekend warrior, your spine deserves this. Today isn't about time; it’s about feeling the stretch. Check the pdf file with this post to learn more about the Deadhang and the form. ✅ TODAY'S MISSION: Day 1 1. Find your bar, branch, or door frame. 2. Grip it firmly, keep your feet on the ground if you need to, and just let your weight sink. 3. Feel your shoulders open and your lower back "release." 4. Goal: Hold for 15–30 seconds. Drop a "I'M HANGING" in the comments to officially start your 30-day streak! 👇

Alright, Ageless Runners! I hope you enjoyed your rest day yesterday (Day 3). Now it's time to build on that foundation. Today, we step up the intensity with a slight increase in hold time. • Hold Time: 25 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Running Connection As we increase the time, remember why we're doing this. A strong core is not just for looking good—it's the foundation of an injury-free running stride. The plank teaches your body to resist rotation and maintain a stable pelvis, which is essential for: 1. Transferring Power: Getting more push-off power from your legs. 2. Preventing Swing: Stopping your hips from dropping or swaying when you're fatigued late in a run. 3. Avoiding Pain: Reducing strain on your lower back and knees. 💡 Quick Form Check: Before you start your first set, remind yourself to: • Keep your body in a straight line from head to heels. • Squeeze your glutes (butt muscles). • Imagine pulling your belly button up towards your spine. • Keep your elbows directly under your shoulders. Drop a "DONE" and let us know how those 3 sets of 25 seconds felt! Keep showing up, you're building a more resilient body! 👇

Hey Ageless Runners! Congratulations on crushing the first two days! Today is the most important day of the week: Day 3 is mandated recovery. ✅ TODAY'S MISSION: Active Recovery Rest or do some light stretches today, no core plank exercises. We’ll be back for more of those tomorrow. What has been the toughest part of the challenge so far (Aches, Time, or Motivation)? Share your thoughts below! 👇

Hey Ageless Runners! If you joined in on Day 1 yesterday, you've already built momentum. Today is all about getting in the habit and proving your core strength is consistent! ✅ TODAY'S MISSION: Day 2 Goal: 20 seconds x 3 sets Focus: Consistency. Your body is now awake. Focus on holding a perfect, straight line from head to heels. Don't let your hips sag. Why it Matters: Form Stability. Training for three sets ensures your core holds strong even when fatigued. This is crucial for maintaining your running posture during longer miles. What to do now: If you are just joining, grab the full program PDF attached to the Day 1 post! When you finish your three sets, drop a simple "DONE" in the comments below to stay accountable and earn your points!

Hey Ageless Runners! It's time to build a core that supports every single mile you run. We are launching our first major community challenge designed to improve your running stability, eliminate back pain, and build the "armor" you need: The 30-Day Core Resilience Plank Challenge! 📅 When Does It Start? December 1st! (This is a quick, 5–10 minute commitment that fits perfectly around holiday schedules.) What is the Goal? Working on your core to help your running and your resilience. How to Participate (It's FREE for Everyone!): 1. Commit: Reply to this post and type "I'M IN!" to commit to the 30 days. 2. Follow the Daily Check-in: 3. Stay Accountable: Post your daily check-in (a quick "Done!" or a picture of your form) to stay accountable and earn points!